SCARBOROUGHTRACK.COM

The Home of Scarborough Boys Indoor Track State Champions

 

1983●1986●1990●1991●1994●1995●1996●1997●1998●2000●2001

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Scarborough Indoor Track Warm-up

 Printable Version

 

10 Laps- Easy pace

·        Up on toes in

·        Up on toes out

·        Up on toes backward

·        Walk on heels

·        15 push-ups

·        50 crunches

·        Single leg ankle bounce- 15 on each leg

·        Double leg ankle bounce – 15

·        High leg kicks- 10 each leg

·        Lateral leg swings – 10 each leg

·        Lunge walk – 2x 30m

2 Laps-- tempo pace

·        Fire Hydrant circles – 5 each leg

·        Fire Hydrant – 5 each leg

·        Iron Cross – 5 each leg (on M, W, F)

·        Running backwards

·        Side slide w/arm swings

·        Carioca to left and right

·        Fast leg series 3x30m

·        Running high knees 3x30m

·        High Knee butt kicks – 3x30m

·        Kick outs – 3x30m

·        15 push-ups

·        50 crunches

·        Running backwards

·        1 lap of ins and outs (jog turn/sprint straightaways)

·        Build-ups 5x30m @ 50%, 60%, 70%, 80%, 90%

 

 

                                                                                                

 

 

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